The Bottom Line

A Stretching And Toning Workout To Minimize Your Gluteus Maximus

November 24, 1991|By Lisa Twyman Bessone.

Ask most women to pick their favorite body part, and one area-the hip, thigh and buttocks zone-is unlikely to prompt a chorus of praise.

``On women, this is one place that tends to get bigger than the others,`` says Molly Fox, author of ``Killer Butt and Thighs`` (Fox Fitness Products, $19) and the video ``Abs, Buns and Thighs`` (Fox Fitness Products, $19). Fox also is owner of Molly Fox studio, one of the largest aerobics emporiums in New York.

``Men and women simply accumulate fat in different areas of their bodies,`` she explains. ``A man gets love handles around his stomach and in a woman, fat congregates around her hips and thighs.``

Fox`s book, written with studio co-owner Rebecca Thomas, is chock full of more than 120 ways to minimize your gluteus maximus and streamline your lower region.

Among Fox`s top picks from the regimen:

- Slow count squat: Stand upright with feet hip-distance apart and parallel to each other. Keep knees over toes and concentrate weight on your heels, bend your knees no further than 90 degrees as you count one, two, three, four, reaching the lowest position at four. Hold for two more counts, then return to standing position on counts seven and eight.

- L-shape leg lift: Get down on all fours, sliding down to elbows, with head low to the ground. Bend one leg at knee into a 90-degree angle and flex the ankle. Lift the whole leg to hip height in two counts, then lower in two counts, keeping movements slow. ``This is a classic,`` says Fox. ``It`s the absolute best for the glutials.``

- Four-count combo inner thigh lift: Lie on side keeping hips and shoulders perpendicular to the floor. Bottom leg is straight, top knee is bent at 90-degree angle, with the foot resting on the floor in front of you for support. Lift bottom leg on count one, move bottom leg back on count two. From this postion, lift the leg even higher and count three. Then return to starting position on count four. ``This one is a killer,`` says Fox. ``Always elicits a moan in my classes.``

- Wall-supported leg lift: Sit with back against a wall and legs straight out in front. Lift one at a time and then lower, keeping leg from resting on the floor. ``Your leg should only move three or four inches,`` says Fox. ``But your muscles will overload quickly, so in no time you`ll be screaming, `I can`t do anymore!` ``

- Traveling lunge: Stand with left leg extended behind you and weight resting on left toes. Bend both knees slightly, keeping forward knee over the ankle. Limit your knee flex to a 90-degree angle. Straighten both knees, then lunge forward and hold position. Straighten the knees and repeat exercise moving backward or forward.

``These exercises tone, but no one will see the fruits of your labor unless you get rid of the fat surrounding muscle,`` says Fox. She suggests 20 to 60 minutes of additional aerobic activity two to four times weekly.

She also advises stretching before and after your workout and easing muscle soreness with a warm bath.